Here is an intro into what you will expect to see once you purchase the training plans. There are five phases of training in ECFIT. Each phase last four weeks, but can be adjusted to meet your specific needs based upon your racing schedule. You will receive videos of each exercise, the prescribed number of sets, reps, suggested weight, and rest intervals for each day of training.

Who? - Erin Carson

A certified strength and conditioning Specialist with over twenty years of experience, Erin Carson is the driving force of ECFIT performance strength programming. As Mirinda Carfrae’s, triathlon world champion, strength coach since 2012, Erin has designed a program specifically for endurance athletes to attain the ability to train significantly harder with a reduced chance of injury. Some of the most recognized endurance coaches have grown to trust Erin and her team of strength coaches with their athletes.

What? - ECFIT

The first edition strength program for endurance athletes, ECFIT, has been developed to align with most ten to twenty week training programs with the outcome of a designated ‘A’ race. Through five phases of gym sessions you will journey from mobility, to activation, to stability, to strength, and finally, to agility. A specific power protocol will be available following four weeks of consistent gym sessions. This will ensure your safety and overall adherence to the program. To customize the ECFIT program, first identify your 'A' race date and then decide the appropriate length of each phase. The program was written to accommodate a twenty week progressive training program with each phase lasting four weeks. This can be modified by decreasing the time in each phase to two weeks each. This also allows for customization throughout the entire competitive season.


Tissue care and recovery. The demands of our training can be quite insulting to the body. The discipline you show at the beginning and end of each session can make the difference between an increase in fitness and speed, or regression and ultimately, injury. Using the recommended tools and techniques will ensure that you are doing everything you can do to achieve your goals.

How? - Foam Rolling and Release

ECFIT programs require adequate foam rolling and release at the beginning of each session. The three areas:

  1. Front of Ankles
  2. Front and Lateral Side of Hips
  3. Front and Lateral side of Rib Cage


  1. Lower Leg
  2. Hips
  3. Upper Back

How? - Body Positions and Exercise Load

  • DL – Double Leg
  • DA – Double Arm
  • DB – Dumbbell
  • PS – Parallel Stance
  • SA – Single Arm
  • SB – Stability Ball
  • SS – Split Stance
  • MB – Medicine Ball
  • SL – Single Leg
  • HK – Half Kneel
  • FK – Full Kneel
  • OHP – Overhead Press)
  • BW - Body Weight
  • L - Light
  • M - Moderate
  • H - Heavy

How? - Exercise Load

One very unique aspect of ECFIT is how we view loading the body. In traditional strength programs, there is an expectation of predictable gains in the specific load an athlete can move. In our approach, we believe that the gains in loading should come in the specific sport the athlete is looking to improve in. In cycling, the athlete should see gains in their ability to produce watts. In running, the athlete should experience “easy speed”. In swimming, the athlete should see faster splits and greater stroke efficiency. We ask that our athletes be able to identify what feels like a light load vs a heavy load. We fully expect, over time, our athletes will increase the loads that they are able to move. But we never want to take away from performance objective on the field, track, road, or in the water.

The exception to this expectation comes during the off-season. We define off-season as an extended period of reduced to zero competition. During these periods, we adjust our expectations in the weight room. We include a more traditional, progressive, overload approach to specific strength and power.